BREAKFAST LUNCH DINNER

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2 SUGGESTED MEAL PLAN BREAKFAST LUNCH DINNER DAY 1 Ginger Apple Muffins Maple Squash Salad Stuffed Acorn Squash with Turkey DAY 2 Sage and Egg Squash Bake Pumpkin Curry Soup Mexican Black Bean Stuffed Sweet Potatoes DAY 3 Oatmeal Baked Apples Butternut Quinoa Patties Pan Roasted Fish with Root Mash DAY 4 Ginger Molasses Smoothie Asian Cabbage Crunch Slow Cooker Lemon Oregano Chicken with Greens DAY 5 Broccoli Chard Scramble Fall Farmer s Market Salad Spanish Style Lentil Soup Bonus Recipes: Creamy Cauliflower Green Bean Casserole Gingered Salmon, Coconut Green Beans and Rice Broccoli Slaw Fried Rice Apple Tahini Smoothie

3 PERSONALIZE YOUR MEAL PLAN DAY 1 BREAKFAST LUNCH DINNER DAY 2 DAY 3 DAY 4 DAY 5 Page 2

4 THE BASICS Brown Rice Makes 3 cups cooked rice 1 C brown rice 2 C water Place rice and water into a medium sized pot and bring to a boil over high heat. Reduce heat to low, cover and simmer until the liquid is completely absorbed and rice is tender, about 40 minutes. When done, let sit for 10 minutes and fluff rice with a fork. Quinoa Makes 3 cups cooked quinoa 1 C quinoa 2 C water or broth Place quinoa and liquid into a medium sized pot and bring to a boil over medium-high heat. Reduce heat to low, cover and simmer until the liquid is completely absorbed, about minutes. When done, fluff quinoa with a fork. Page 3

5 Oven Roasted Vegetables Makes 3 cups vegetables 1 red or yellow beet, peeled 1 rutabaga, turnip, or parsnip, scrubbed 1 sweet potato or yam, scrubbed 1 head broccoli or 12 Brussels sprouts, trimmed 2 TB coconut or olive oil 1. Preheat your oven to F. If you have a 'convection roast' option, use it. 2. Cut all vegetables into bite-sized pieces, aiming for relatively equal sizes to allow for even cooking. 3. Place veggies on a roasting dish and drizzle with coconut or olive oil, then toss to combine. If using coconut oil, you may need to gently melt it. To do this, place the coconut oil in the empty roasting dish and pop it in the oven for 5 minutes, then add the veggies and toss. 4. Roast for minutes, depending on how big the pieces are. You'll know your veggies are done when they are fork-tender, meaning you can easily pierce a piece with a fork. Be sure to toss the veggies at least once when roasting - I usually toss them or shake the pan 2-3 times. 5. Store the vegetables in a glass container with a tight fitting lid for 5-6 days in the refrigerator. Gently re-heat them on the stove top with a little bit of oil over medium heat. Note: If you don't like any of the ingredients listed above, you can certainly mix and match and substitute. Other good options are cauliflower, mushrooms, and even chopped up kale when added in the last 5 minutes of roasting. Page 4

6 BREAKFAST OPTIONS Ginger Apple Muffins Serves 3 Note: These are yummy with other sweet fruits such as peaches, too. ½ C almond flour ½ C brown rice flour ½ tsp baking powder ¼ tsp salt 2 eggs 1 TB olive oil 1 TB honey 1 tsp ground ginger ¾ C apple, finely diced 1. Preheat the oven to 350 F. 2. Sift together the almond flour, brown rice flour, ground ginger, baking powder and salt. 3. In a separate bowl, whisk together the eggs, olive oil, and honey. 4. Toss the apples in the flours and then slowly fold in the egg mixture. 5. As soon as it is a batter, dollop it into muffin cups or a mini-muffin tin. 6. Bake for minutes for the mini-muffins and minutes for the larger muffins. When a toothpick inserted in comes out clean, the muffins are done. Page 5

7 Sage and Egg Squash Bake Serves 1 1 TB olive oil 1 TB fresh sage ½ C cooked winter squash purée or canned pumpkin 1 egg 1 pinch salt and pepper 1. Preheat the oven to 350 F. 2. Place the olive oil in a small saucepan with the sage leaves over medium-low heat. Warm up the oil and arrange the fresh sage throughout the pan. Cook until the sage is just starting to crisp. 3. Whisk together the squash, egg, salt and pepper. 4. Remove the crisped sage leaves from the oil and set aside. Pour the sage-oil into the bottom of a small ramekin. Pour in the squash batter. Place in oven for minutes until it is no longer jiggly in the center. 5. Serve with the crispy sage leaves on top. Oatmeal Baked Apples Serves 1 1 egg, beaten 1 TB water 1 TB honey or maple syrup 1 tsp cinnamon ½ C rolled oats ¼ C pecans, crumbled 1 apple, medium 1. Preheat the oven to 375 F. 2. Whisk together the egg, water, honey and cinnamon. Fold in the oatmeal and pecans. 3. Cut the apple in half and scoop out the core and a bit extra of the flesh. Stuff the filling into the hole and mound the rest up on each half. Place the apples in a small casserole dish. 4. Bake for minutes until the top is crispy golden and the apple feels soft. Page 6

8 Ginger Molasses Smoothie Makes 2 cups 1 C almond milk or coconut yogurt (or other milk of choice) ½ frozen banana 1 tsp blackstrap molasses 2 TB chia seeds 2 TB flax seeds ½ tsp ground cinnamon ¼ tsp ground ginger 1 tsp vanilla extract 1 handful of fresh or frozen baby spinach, romaine lettuce, or kale ½ C water, as needed to top off to make 2 cups 1. Place all ingredients except water in high-speed blender. 2. Blend until smooth. Top off with water to make 2 cups. Blend gently, until mixed well. Enjoy! Broccoli Chard Scramble Serves 2 1 C broccoli, florets and pieces of stems, chopped 4 leaves chard, roughly chopped into bite-sized pieces 1 tsp olive oil 3 eggs 1 pinch of salt and pepper, to taste 1. Heat a skillet over medium-high heat. Add the broccoli and chard with a splash of water and steam sauté for about 5 minutes until they are just becoming tender and the water has cooked off. 2. Reduce the heat to medium-low and add the olive oil. Beat the eggs and pour into the skillet. Toss and fold gently until the eggs are cooked through. Season to taste with a pinch of salt & pepper. Serve immediately. Page 7

9 LUNCH OPTIONS Maple Squash Salad Makes 6 servings 2 lbs butternut squash, peeled and cut into chunks 1 TB olive oil, or coconut oil 1 tsp cinnamon 1 tsp cardamom 1 tsp salt 1 pinch black pepper 1 TB fresh ginger, peeled and roughly chopped 1 clove garlic 2 TB apple cider vinegar, or your favorite vinegar 2 TB maple syrup 1 tsp Dijon mustard ½ C pumpkin seeds, roasted ¼ C extra-virgin olive oil 4 C arugula or spinach, washed and dried 1. Preheat the oven to 375 F. 2. Peel the butternut squash; it is easy with a vegetable peeler. Cut into chunks, discard the innards. Toss the chunks on a baking sheet with the 1TB olive or coconut oil, cinnamon, cardamom, salt, and black pepper. Roast for minutes, until the edges are golden and the squash is almost meltingly soft. 3. Meanwhile, place the ginger, garlic, apple cider vinegar, maple syrup and Dijon mustard in a blender. Pulse until the garlic and ginger are puréed into the liquid. Add half of the roasted pumpkin seeds. Blend until smooth. 4. While leaving the blender on the lowest setting, slowly drizzle in the ¼ C extravirgin olive oil until the dressing is thick and creamy. Taste. Season with a pinch of salt & pepper. 5. Arrange the squash and remaining pumpkin seeds on top of the arugula with a drizzle of the dressing and enjoy. Page 8

10 Pumpkin Curry Soup Serves 4 1 onion 1 TB olive oil 2 C pumpkin, cooked or canned 4 C broth 2 bay leaves 1 tsp curry powder ¼ tsp nutmeg 1 (14 oz) can full fat coconut milk 1 pinch salt 1 pinch black pepper Garnish: Toasted pumpkin seeds, chopped chives, and/or the cream from the top of the coconut milk (see directions below) 1. For an optional garnish topping, chill the coconut milk for at least 15 minutes up to overnight. Remove the lid and scrape out a few TB of the thick cream. Reserve for a garnish at the end. Use the rest of the coconut milk in the recipe. 2. Sauté the onions in the olive oil until golden brown. Add the pumpkin, ½ of the broth, bay leaf, curry powder, and nutmeg. Simmer uncovered for 15 minutes, stirring periodically. 3. Let the soup cool slightly and then purée the soup by transferring to a blender or using an immersion blender. DO NOT try to blend the soup in a blender when it is very hot. Add some of the cool broth when blending as needed. Return the soup to the pan and add the rest of the broth, the rest of the coconut milk, salt and pepper. Simmer for 5-10 min. 4. Top with a sprinkle of toasted pumpkin seeds, chopped chives and/or the reserved coconut cream. Page 9

11 Butternut Quinoa Patties Makes 2 servings 1 C quinoa, cooked 1 C butternut squash, peeled and shredded* ½ C almond meal 1 tsp sage, fresh or dried, minced 1 tsp salt, more or less, to taste 1 pinch freshly ground black pepper, to taste 1 egg, slightly beaten 3 TB olive oil 1. Preheat the oven to 350 F. 2. Combine the cooked quinoa, butternut squash, and almond meal. Fold in the sage and season with salt and pepper, then fold in the egg. 3. Lightly grease a baking sheet with olive oil. Dollop 2-4 TB of the mixture onto the baking sheet. Make them larger to be burgers or smaller to be more like a crispy nugget. Either way works as long as you are consistent on the baking sheet. 4. Place in the oven and bake for 20 minutes, then flip over and bake for another minutes until they are crispy on the edges and baked through. To really know when they are done, pull one out, cut in half and make sure the shreds of squash have cooked through. * To shred the Butternut Squash: Since this isn t a typical preparation for squash, here is a tip for shredding it. For a cup of shredded squash, simply peel the squash with a vegetable peeler and cut into a big chunk, usually the size of a grapefruit. Holding firm, shred it on your box grater. If making a lot of shredded squash, do the entire butternut squash in big chunks and shred in your food processor. The squash can be used for other meals, sautéed as a super simple side dish or even frozen in shreds. Page 10

12 Asian Cabbage Crunch Serves 4-6 Cabbage Crunch: 1 medium cabbage, approx. 6 C (OR 2 C red cabbage, shredded, 2 C savoy cabbage, shredded, 2 C green cabbage leaves, shredded -- this is about ½ small cabbage of each) 2 medium carrots 1 lb chicken thighs Sesame oil ¼ C scallions, diagonally sliced ½ C cilantro, chopped ¼ C mint, chopped ½ C almonds, toasted & chopped Dressing: 3 TB brown rice vinegar 1 TB lime juice or lemon juice 4 TB coconut aminos (or 2 TB tamari soy sauce + 1 tsp maple syrup) 1 TB ginger, minced ¼ tsp seaweed (Wakame, Arame or kelp flakes) 1 tsp sesame oil, toasted 1. Shred cabbage in a food processor. Place in a large bowl. Sprinkle with 1 tsp of good quality sea salt or Celtic salt, and juice of ½ lime or lemon. Massage and knead until it starts to wilt. Set aside. 2. Shred carrots in food processor. Set aside. 3. In a small mixing bowl, make the dressing. Whisk rice vinegar, lime or lemon juice, coconut aminos (or tamari and maple syrup), ginger, seaweed and sesame oil together. Taste for balance - does it need more lime, oil or salt? Cover and refrigerate until ready to use. 4. Heat a large skillet on medium-high heat. Sprinkle salt and pepper on both sides of chicken thighs. Add sesame oil to the skillet, then add chicken thighs to the skillet. Cook each side for 6-7 minutes, until cooked through. Remove from the pan and let the chicken rest for 5 minutes before slicing. 5. Prepare remaining ingredients chop cilantro, mint, and scallions. Toast and chop the almonds. Slice chicken into bite-sized pieces. 6. Add cilantro, mint, scallions and ½ the almonds to the cabbage. Add the dressing and toss well. Top with almonds and chicken. Page 11

13 Fall Farmer s Market Salad Serves 4-6 Squash: 2 lbs butternut squash, cut into ½-inch cubes Pinch of dried, crushed red pepper (optional) 2 TB extra-virgin olive oil Sea salt to taste Dressing: 2 TB fresh orange juice 1½ tsp fresh lemon juice 1½ TB walnut oil or olive oil 1 garlic clove, minced sea salt and fresh black pepper, to taste Salad: 5 oz arugula (about 8 C lightly packed) ½ C walnuts, toasted and coarsely chopped ½ C pomegranate seeds ½ - ¾ lbs cooked, shredded chicken (optional) 1. Preheat oven to 450 F. 2. Mix squash, olive oil, and crushed red pepper together in a large bowl. Transfer to parchment-lined baking sheet. Sprinkle with coarse salt. 3. Roast 15 minutes. Using spatula, turn squash over. Roast another 15 minutes until edges are browned and squash is tender. Remove from oven and let stand at room temperature. 4. Whisk juices, oil, and garlic together in small bowl. Season to taste with salt and pepper. 5. In a large salad bowl, toss arugula, walnuts, pomegranate seeds, and dressing; toss to coat. 6. Add squash and chicken. Gently toss to combine. 7. Season to taste with salt and pepper. Page 12

14 DINNER Stuffed Acorn Squash with Turkey Makes 4 servings 2 acorn squash (1 lb each), halved, seeded Salt and pepper 3 TB olive oil, divided 1 lb ground turkey 8 oz cremini mushrooms, trimmed and diced small 1 medium yellow onion, diced small 1½ tsp fennel seed 1 tsp dried oregano ¾ tsp dried thyme ½ - 1 C cooked brown rice (optional) 2-3 oz mixed salad greens Olive oil Apple cider vinegar (optional) 1. Preheat oven to 450 F. 2. Season cut sides of squash with salt and pepper, drizzle with 1 TB oil and place squash, cut sides down, on parchment-lined baking sheet. Roast for minutes, until tender. 3. Meanwhile, heat a large skillet over medium-high heat. Add the remaining 2 TB oil. Add the ground turkey and brown, stirring regularly and breaking up clumps, until cooked through, about 4 minutes. 4. Add onion, fennel seed, oregano and thyme. Stir regularly, for about 2 minutes until onion starts to soften. 5. Stir in mushrooms and cook until their liquid evaporates and mushrooms start to brown, about 2-4 minutes. 6. Add rice, if using, and stir in well. 7. Remove squash from oven and heat broiler. Carefully scoop out 2-3 TB of flesh from each squash half to create a bigger flesh bowl and stir into turkey/mushroom medley. Cook together for another 2-3 minutes. Season with salt and pepper. 8. Divide turkey mixture among squash halves. Serve with a few handfuls of mixed salad greens topped with olive oil and apple cider vinegar. Page 13

15 Mexican Black Bean Stuffed Sweet Potatoes Makes 2 servings 2 large sweet potatoes 1 onion 1 zucchini 2 TB extra-virgin olive oil 1 tsp salt 2 tsp ground coriander 2 tsp ground cumin 1 tsp smoked paprika ½ tsp chili powder 1½ C black beans, canned or cooked and drained ½ C broth or water 1 (14 oz) can full-fat coconut milk, chilled in a fridge, optional 1 tsp chipotle pepper, paste or powder, optional ¼ C pumpkin seeds 1. If the coconut milk isn t yet in the fridge, place it in there now. 2. Preheat the oven to 400 F. Prick the sweet potato all over with a fork and place in the oven on a roasting pan for 20 minutes. 3. Meanwhile, chop the onions and zucchini into small chunks. Toss with the olive oil, generous pinch of salt and half of each of the spices: coriander, cumin, smoked paprika and chili powder. After the 20 minutes, spread out the vegetables on the roasting pan with the sweet potatoes and continue to bake everything for 30 more minutes. 4. In a small saucepan, stir the black beans with the broth or water, pinch of salt and the remaining spices. Simmer gently on low heat until the liquid is absorbed and the spices meld. 5. Open the can of coconut milk. Reserve the thin coconut liquid for another use and scoop out the thickened cream. Place in a small bowl and stir in the chipotle paste or powder. 6. Toast the pumpkin seeds in a skillet over medium heat until they start to crackle. 7. Once the vegetables are tender and slightly golden the dish is ready to assemble. Slice into the center of the sweet potato and push apart slightly like you might a baked potato. Sprinkle the inside with a pinch of salt and loosen the flesh a bit with your fork. Fill the inside with the black beans, top with the roasted vegetables, dollop on the chipotle cream and finish with the crackling pumpkin seeds. Of course, a favorite salsa, chopped avocado or more vegetables will be welcome additions to this, too. Page 14

16 Pan Roasted Fish with Root Mash Serves 4 Fish: 2½ TB ghee or olive oil, divided 4 white fish filets (4-6 oz. each), skin removed (cod or halibut work nicely) Salt and pepper sage leaves ¼ C water Root Mash: 2 garlic cloves 1 small head cauliflower, chopped into small florets 2 medium parsnips cut into 1-inch cubes 1 medium rutabaga, peeled and cut into 1-inch cubes 1 C almond milk 1 tsp fresh oregano 1 tsp fresh thyme 1 bay leaf 2 TB ghee or olive oil Salt and pepper to taste Fish: 1. Preheat the oven to 400 F. 2. Season fish fillets with salt and pepper 3. Heat a large oven-safe skillet over medium-high heat. Add 1½ TB ghee/olive oil. 4. Add fish to skillet. Do not crowd in pan. Sear on one side until nicely browned, 2-3 minutes. 5. Flip the fillets, scatter sage leaves around them in the pan, and place skillet in the oven for about 5 minutes or until you can separate the flakes of the fish with a fork. 6. Remove from oven and place fish on a serving dish, leaving sage in pan. 7. Return pan to stovetop at medium heat. Add ¼ C water and the remaining 1 TB of ghee/olive oil. Scrape bottom bits gently and whisk until well-combined, about 1 minute. Transfer sauce to serving dish or pour sauce over fish. Serve with Root Mash. Root Mash: 1. Place the garlic, parsnips, rutabagas, and cauliflower in a large pot and cover with water, about 2-3 C water. Bring to a slight boil and then reduce to a simmer. Simmer for 20 minutes or until vegetables are tender and easily pierced with a fork. 2. In the meantime, place almond milk, oregano, thyme, bay leaf and ghee/olive oil in a small saucepan. Bring to a gentle simmer on low heat. Turn off heat, cover and let steep. 3. Drain vegetables and return to pot. 4. Remove bay leaf from herb milk. Using an immersion blender, blend vegetables, adding herb milk until you have desired mashed potato consistency. Add salt and pepper to taste. Page 15

17 Slow Cooker Lemon Oregano Chicken with Greens Makes 8-10 servings 2 lbs. organic boneless, skinless chicken thighs ½ C chicken broth ½ tsp lemon rind, grated (optional) 3 TB fresh lemon juice 2-3 garlic cloves, minced or pressed 1 tsp oregano ½ tsp sea salt ¼ tsp pepper 2 bunches or 10 oz of baby dark leafy greens kale, arugula or spinach 1. Add broth, lemon juice, rind, and garlic to slow cooker pot. Stir to combine. 2. Season chicken with salt, pepper and oregano. Add to pot in an even layer across bottom. 3. Cover and cook on low for 6-8 hours. 4. Remove chicken from pot and transfer temporarily to a dish. Add the greens and stir to combine. Add chicken back in and let the greens wilt for about 5 minutes. (You may have to turn the slow cooker back on). 5. Serve with rice. Note: The easiest way to prepare this dish is with a slow cooker. If you do not have one, you can use a Dutch oven (like Le Creuset make sure lid and handle are oven safe) and cook for 3-4 hours at 300 F. Page 16

18 Spanish Style Lentil Soup Serves 6 2 C dried lentils 8 C chicken broth, vegetable broth or water ½ tsp sea salt 1 large sweet onion, chopped 5 carrots, chopped 3 celery stalks, sliced 4-6 garlic cloves, minced ¾ TB ground cumin ¾ TB ground coriander 3 TB olive oil Sea salt Fresh cracked black pepper 2 avocados, diced into small pieces 1/2 bunch fresh cilantro, chopped 1. Overnight: Soak lentils in a quart size Mason jar. Add lentils and fill up with water (about 1½ cups). Add 1 TB apple cider vinegar. Soak for at least 3 hours, preferably overnight. Drain the lentils before using. 2. Heat a large pot at medium heat. Add 3 TB olive oil, then add chopped vegetables and cook for 5 minutes. 3. Add cumin and coriander, cook for 5-10 minutes. 4. Add broth/water and soaked lentils, bring to boil and simmer for minutes, until soft. (Simmer for 30 to 45 minutes if lentils are not soaked). 5. Add avocado and cilantro for garnish. Season to taste with salt and black pepper. Page 17

19 BONUS RECIPES Creamy Cauliflower Green Bean Casserole Serves 6 1 head cauliflower 3 TB olive oil, divided, more if needed 1 tsp salt, possibly more to taste 1 head garlic 1 onion, peeled and cut into strips ½ C rice flour or arrowroot 1 C water or broth ½ C almonds 2 lbs green beans 8 oz mushrooms 1. Preheat the oven to 400 F. 2. Wash, dry and break up the cauliflower into pieces. A knife may be required, especially to cut away the stem and leaves, but do not worry about a consistent size for these florets. Toss the cauliflower with olive oil and a pinch of salt, spread on a baking sheet and place in the oven. 3. Cut off the top tip of the head of garlic. Wrap in a bit of foil, or leave it free and place onto the same pan as the roasting cauliflower. 4. Cut the onion in half. Trim off the ends and then cut into strips from end to end. Toss the onion strips with the flour and a generous pinch of salt in a bowl. Drizzle olive oil all over a baking sheet. Shake the excess flour off of the onion strips, separate the onions and spread out on the baking sheet. Roast the onion strips. Check these every 5 minutes as they can go from white to burnt quickly. Toss periodically as most of the color will occur where the onions are touching the pan. 5. Next, place the green beans in the casserole dish with a generous splash of water (approximately ¼ C) and cover with a lid or foil. Place in the oven for about minutes until they are as tender to the bite as you like. You will be baking them again with the sauce, but oven-steaming them will get the texture closer to a more traditional green bean casserole. 6. Meanwhile, place the almonds and water in a high-powered blender or food processor. Blend until the liquid is smooth and thick without any chunks. 7. While everything is baking, slice up the mushrooms, sauté in a skillet with a generous splash of olive oil. Sprinkle with salt and pepper as well. 8. The garlic will probably finish first, when the tips are golden and a knife pierces into the cloves easily. Remove it from the oven and place in the fridge to cool enough to handle. 9. When the cauliflower is tender and soft, place the florets in the blender/food processor with the liquid almonds. Squeeze the roasted garlic out of their skins and add them in as well. Blend until the sauce is creamy and smooth. 10. Keep a close eye on the onions and remove when ready. When the green beans are the right texture, strain off any excess water, pour on the cauliflower Page 18

20 sauce and toss to combine. Top with the cooked mushrooms. Cover it with foil and finish baking for about minutes. Alternatively, make this dish to this point in advance, chill in the fridge and then bake for about minutes until hot to the touch in the center. 11. Once the dish is hot and steamy, remove the foil and sprinkle on the crispy onions, bake another 5 minutes and then serve. Page 19

21 Gingered Salmon with Coconut Green Beans Makes 4-6 servings Salmon: 6-8 garlic cloves, minced or pressed ¼ tsp whole cumin seeds 2 inches fresh ginger, minced 2½ tsp ground coriander ¼ tsp sea salt Pinch of cayenne pepper (optional) 1½ TB fresh lime juice or orange juice 1½ lbs skinless salmon fillet cut into 4-6 oz. pieces 2 TB coconut oil Green Beans: 3 TB coconut oil 1 TB black mustard seeds (optional) 3 whole dried red chilies (optional) 1 tsp cumin seeds ½ C unsweetened shredded coconut ¾ lbs green beans 1 tsp salt ½ C water 1 C brown rice (optional) 2 TB apple cider vinegar 1. Place garlic, cumin seeds, ginger, coriander, salt, cayenne (optional), and lime (or orange) juice into a small bowl and mix well. 2. Rub over the salmon. Marinate salmon at least 15 minutes and up to overnight. 3. While salmon is marinating, trim ends of green beans and cut into 1-inch pieces. 4. Preheat medium skillet on medium-high heat. Add coconut oil and black mustard seeds, if using. Cover and cook until you hear them crackle, about 1-2 minutes. 5. Add dried chilies (optional) and cumin seeds and cook uncovered for another minute. 6. Add ¼ C shredded coconut, stir for 30 seconds. (Be careful not to let it burn.) 7. Add green beans and salt, stirring frequently for 5 minutes. 8. Add remaining ¼ C shredded coconut and water. Bring to a simmer, cover and cook until beans are tender, about 10 minutes. 9. Preheat another large skillet over medium-high heat. Add coconut oil. 10. Add salmon and cook until golden brown on 1 side, then flip and brown on other side as well, about 4 minutes each side. 11. Uncover green beans and cook until all the water has evaporated, about 5 minutes. Stir often. 12. Serve salmon immediately with green beans. Add brown rice if you d like a heartier meal. Page 20

22 Broccoli Slaw Fried Rice Serves 4-6 1½ -2 C cooked brown rice or cauliflower rice 2-3 TB sesame oil 1 small onion, ¼-inch slices 4 C shredded broccoli 2 C shredded carrots (can substitute with Bok Choy or savoy cabbage) 2-3 TB wheat-free tamari sauce, to taste 2 eggs, lightly beaten 2 TB chopped green onions (optional) 1 LB cooked shredded chicken (optional) 1. Preheat a large skillet or wok to medium heat. Add 1 TB sesame oil in the bottom. 2. Add onion and sauté until it begins to become translucent. 3. Add broccoli slaw and stir, but not too often. You want a nice brown, caramelized texture. Add 1-2 TB of water or another TB of sesame oil if too dry. Sauté until nicely browned - about 10 minutes. 4. Slide the slaw mixture to the sides of pan. Add 1 TB sesame oil to center and crack the eggs on top. Scramble the eggs gently until cooked, then mix into slaw. 5. Add the rice and chicken (optional) to the veggie and egg mixture. Add the tamari sauce on top. Stir until heated through and well combined. 6. Serve hot. Add chopped green onions on top if desired. Note: If you are in a pinch, you can buy precut organic broccoli slaw (Trader Joe's has a nice blend). Fresh is always better than precut, but precut is A-OK! Page 21

23 Apple Tahini Smoothie Makes 2 cups 2 TB tahini ½ ripe banana 1 small apple, quartered, seeds removed ½ tsp honey 2 TB chia seeds ¼ tsp cinnamon 1-2 handfuls of leafy greens (like spinach, romaine lettuce or kale) or 1-2 TB green powder (optional) 1½ C water 1. Soak the chia seeds in a couple TB of water for about 10 minutes. They will thicken into a sort of gel. 2. Place the tahini, banana, apple, honey, chia gel, cinnamon, greens and water in high-speed blender. 3. Blend until smooth. Add more water if necessary to give you 2 cups. SNACKS Apples with Nut Butter Serves 1 1 apple, sliced 1-2 TB almond, cashew, macadamia, or sunflower seed butter (or your choice of nut butter) Simply enjoy the apple slices with the nut butter of your choice Page 22

24 Avocado and Sprouts on Roasted Seaweed Serves 1 1 nori sheet ½ avocado, sliced thinly 1 handful of sprouts or micro greens like broccoli, sunflower seed or radish 1 TB pumpkin seeds, lightly toasted Pinch of sea salt and black pepper, to taste 1 TB olive oil 1. Lay out one nori sheet on a cutting board. Spread the avocado slices evenly across the bottom edge of the nori sheet. Sprinkle sprouts, pumpkin seeds and sea salt on top of avocado. Drizzle with olive oil. 2. Fold nori sheet over vegetables and begin to roll it up away from you. Seal with a dab of water across the top edge of nori sheet. Hold for a few seconds with the seal on the bottom of the cutting board. Cut rolls in half and enjoy. ADDITIONAL SNACK IDEAS: Hummus or black bean dip with cut vegetables Small handful of nuts 2 slices turkey breast Small handful of mixed fresh olives One or two hardboiled eggs Raw sauerkraut A small salad with lots of crunchy veggies and sunflower seeds Half an avocado Homemade trail mix Steamed artichokes with tahini for dipping Roasted pumpkin seeds Coconut date rolls Fruit smoothies with a handful of leafy greens like spinach or collard greens Green juices Lara bars these are made from just fruit and nuts, and can be found in many grocery and convenience stores Remember the magic formula when eating: fat + fiber + protein = balanced blood sugar and the key to you staying full for longer Page 23

25 SWEET TREATS If you are having a major sugar craving, try one of the following recipes to see if that satisfies your sweet tooth. Try to avoid having sweets as much as possible this week have one or two sweet treats for the whole week, not each day. Nutella Makes 4 servings 1 C hazelnuts 1 TB honey 2 dates (we used medjool dates) 1 TB coconut oil 2 TB cocoa, more to taste, if desired ⅓ C water If you purchased roasted and peeled hazelnuts, you can skip this first step entirely: 1. Turn the oven on to 375 F. Spread the hazelnuts on a baking sheet and roast for minutes until the skin is crackling off and several of the nuts are turning golden. Remove from the oven and cover with a clean dish towel for about 5 minutes until the nuts are cool enough to handle. Place a small amount of nuts in the towel and rub around quickly. Most of the skins will fall off, but a few left is okay. 2. Place the roasted & peeled hazelnuts in a food processor or blender. Blend for about 5 minutes, until the oils release and it looks like a nut butter. Add the honey, pitted dates, coconut oil, cocoa powder and pinch of salt. Whirl around for another couple of minutes until it is smooth. 3. Now it will appear to be a thick, nut butter concoction that is not quite Nutella. This is where the magic occurs. While blending slowly, pour in just half of the water. Scrape the sides and test for its spreadability. Keep in mind it will firm up just slightly in the fridge. Add a bit more water if desired, until it is exactly the way you like it. You may not use all of the water or you may want a splash more. 4. Store in the fridge in an airtight container for about a week. Page 24

26 Baked Pumpkin Custards Makes 4-6 servings 1¾ C cooked pumpkin or 1 (15-oz) can of pumpkin ½ C honey or maple syrup 1 tsp cinnamon 1 tsp ginger ¼ tsp cloves ½ tsp salt 2 eggs, beaten ¾ C almond milk or preferred non-dairy milk 1 TB coconut oil 1. Preheat oven to 425 F. Whisk together the cooked pumpkin, honey, cinnamon, ginger, cloves, and salt. Taste and add more spices to your personal desire. 2. Whisk in the eggs and almond milk. 3. Grease 4-6 small dishes with coconut oil. Pour the pumpkin custard in small dishes. Place in a larger casserole dish. Place in the oven and then pour a few cups of water into the bottom of the casserole dish. 4. Bake for 15 minutes. Reduce the temperature to 350 and bake for minutes until a toothpick inserted in the center comes out clean. 5. Serve with a dollop of coconut whipped cream if desired. Page 25

27 Carrot Date Bars Makes 12 servings ½ C flax meal, ground 1 C carrot, shredded or leftover pulp after juicing 12 oz dates, about 2 C, pitted 1 tsp ginger, powdered 1 tsp cinnamon 1 C almonds, raw 1. Line a small (9 9, 8 8 or some similar variation) casserole dish with wax or parchment paper. 2. Place the raw almonds in a food processor and pulse lightly to break them up. Once they appear coarsely crumbled, add in the shredded carrots. Pulse just enough to combine. 3. Add the dates, ginger, and cinnamon. Pulse until it appears paste-like and combined. 4. Add the flax meal. Pulse. Dump into the casserole dish. You will want to fold or knead in the flax meal further if it has not fully incorporated. Add even more flax meal if it appears damp. 5. Press into the dish. Cover and refrigerate for at least 30 minutes. 6. Remove from the dish onto a cutting board and slice into 12 bars or squares. Serve immediately or wrap individually in plastic wrap or paper to save for later. 7. They can be frozen for a couple months or refrigerated for a couple weeks. They are scrumptious straight out of the freezer, especially on a hot day. Page 26

28 Disclaimer and Terms of Use Disclaimer: This information is being provided to you for educational and informational purposes only. It is being provided to educate you about how to take care of your body and as a self-help tool for your own use so that you can reach your own health goals. It is not intended to treat or cure any specific illness and is not to replace the guidance provided by your own medical practitioner. This information is to be used at your own risk based on your own judgment. If you suspect you have a medical problem, we urge you to take appropriate action by seeking medical attention. This detox and the information provided within have been carefully tested and crafted, and are a core part of my business. As a courtesy to me, the amount of work I ve put in, and your fellow detoxers, please do not share these materials with anyone. Page 27